TSF: Online Community , Workout Day 12(March 31th) aside
Warm Up 3 Rounds, Deliberate Pace: 8e Staggered Stance Single Leg Toe Touches :30 Reverse Bridge Plank 16 Plank Shoulder Taps Strength Complete 3 rounds for Quality: :10 Left-Side Captain Morgan (Right Knee Up + Toe Up) :10 Left-Side Captain Morgan (Left Knee Up + Toe Up) :15 Crow Position Hold :10 Right-Side Captain Morgan (Right Knee Up + Toe Up) :10 Right-Side Captain Morgan (Left Knee Up + Toe Up) Conditioning Burpee Capacity Continued: Beginner: 3 x 10 (rest :45 as fast as possible but consistent) 3 x 6 (rest :30) 3 x 4 (rest :10 between sets) Total volume: 60 burpees Intermediate/Advanced: 4 x 15 (Rest :45) 3 x 10 (Rest :30) 4 x 5 (as fast as ...
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